Pregnancy
JANUARY 2015
Food Cravings WHAT IS THE CAUSE OF FOOD CRAVINGS DURING PREGNANCY?
PLUS
DINNING OUT DURING PREGNANCY TIPS TO HELP YOU ENJOY YOURSELF !!
HEALTHY SNACKS -Snacks can help you cope between meals
SIMPLE AMAZING RECIPES, DENTAL PROBLEMS? EASY TO PREANOTHER SYMPTOM PARE .
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Taking care of those Food cravings PREGNANCYFOODCRAVINGS.COM
WHAT CAUSES FOOD CRAVINGS DURING PREGNANCY? 5 WHAT TO EAT? 6 Folic acid during pregnancy 8 IMPORTANCE OF IRON, CALCIUM & IODINE 11 Dinning out during pregnancy 13 Healthy snacks to consider between meals 15 Simple , amazing RECIPES FOR YOU 19
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“CHILDREN„S SNACKS”
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ENERGY
GRAINS(CEREALS) 18 YEARS OR UNDER = 8 SERVINGS/DAY 19YEARS –50 YEARS =81/2SERVINGS/DAY
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What is the cause of food cravings?( FIRST TRIMESTER) During pregnancy , the fetus takes minerals and vitamins from the mother, this can lead to drops is those minerals in the mothers body which leads to
food cravings. For example, the fetus takes a lot of iron from the mother so the mother my crave meat and other foods with iron. While, if calcium is in
short supply, the mother craves most dairy products like cheese. Therefore, its important to notice each and every food craving, it means that some mineral or nutrient is lacking on your body. Also consult your doctor for more information
For those cravings like non-food items you should consult your doctor to know what causes them. The common food cravings are ice-cream, bananas, sweets, candy and fish. Beside the cravings , aversions are also common like aversion to meats, poultry, sauces (oregano). PREGNANCYFOODCRAVINGS.COM
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WHAT TO EAT? HEALTHY DIET IS IMPORTANT. It’s important that you have a healthy diet, not only for you but also for the un-
born baby. Try to consume a variety of nutritious foods from the 5 food groups.
Plenty of vegetables with different colors, fruits, grain foods mostly wholegrain with fiber, lean meats with poultry and fish, dairy product like milk, yogurt and cheese. Limit instant grains and refined carbohydrates.
Drink plenty of water, you should limit the intake of foods containing saturated fats. You can consume food with polyunsaturated and monounsaturated fats like avocados and nut butter. There are foods and drinks containing added salt
which you should also limit intake of them. You should read labels on the food for the amount of sodium in the food. Also avoid adding salt when cooking. And avoid food with added sugar like sugar-sweet fruit drinks and sport drinks. For
women that will breastfeed, you should avoid alcohol. Healthy diet allows your baby to grow well and strong. Drink more water.
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Food Poisoning When your pregnant there are hormonal changes that may affect your immune system to fight off illness. Protecting
yourself from food risks and foodborne diseases is VERY important. Salmonella which can be found in raw
Listeria is a rare bacteria, which can cause a dangerous infection called listeriosis. It can lead to miscarriage, premature labor, or stillbirth. Try to eat freshly cooked food and
well washed , freshly prepared fruits. And avoid leftover that are kept out off the fridge for more than a day.
THINGS TO WATCH OUT FOR Caffeine– maybe you consumed ten cups of coffee a day before your pregnancy to keep up with your work, yet during pregnancy small PREGNANCYFOODCRAVINGS.COM
eggs and uncooked meat. It can cause nausea, vomiting, abdominal cramp, diarrhea, fever and headache. Although pregnant women are not at risk, in rare cases it can cause miscarriage.
amounts are safe, too much can lead to premature birth.
Smoking– this is very dangerous for the unborn baby, it can lead to low birth weights, respiratory problems and SIDS. Page 7
FOLIC ACID DURING PREGNANCY Folic acid, which tube defects Therefore, you is supplemented (NTDs) like spinal can take suppleas folate is an im- bifida. It’s imments of folic acportant vitamin for portant before id, yet consult a healthy pregpregnancy and your doctor for nancy. It helps to the first 12 weeks the precise prevents neural of pregnancy. amount you should supplement. FOOD WITH FOLATE : 1. Green vegetable like broccoli, Brussels sprouts 2. Beans and peas
3. Some fruits like oranges 4. Yeast and malt extracts 5. Nuts
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FOOD GROUPS
HEALTHY PROTEIN SERVINGS 65g of cooked lean meat, 80g cooked lean chicken and 2large eggs. 3.5 servings/day or 2.5 servings/ day when breastfeeding(500– 600kj) VEGETABLES SERVINGS 75g of well cooked green or orange vegetables. 7 servings/day or 7.5 servings/day when breastfeeding( 100-350kj)
DAIRY SERVINGS 1 cup of fresh milk, 2 slices of hard cheese. 3/4 cup yogurt. 2.5 servings/ day when breastfeeding (500-600kj)
HEALTHY CARBOHYDRATES SERVINGS 1 slice bread, 1/2 cup cooked rice, 1/4 cup muesli, 1/2 cup porridge. 8.5 servings/day or 9 servings/day when breastfeeding (500kj)
FRUITS SERVINGS 1 medium apple, banana 2 small plums, 30g dried fruits. 2 servings/day when breastfeeding (350kj)
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JUICE FRUITS
“BREAKFAST FOR MOTHER WITH CHILD!!”
RAISINS & NUT S
CEREAL
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IMPORTANCE OF IRON AND IODINE During pregnancy there is a high requirement for IRON. This is caused by the fetus drawing iron from the mother to use in the first
5-6months after birth. Therefore, its vital to increase your iron during pregnancy. The recommended daily intake is 27mg/ day, But consult
your doctor for advice. Women differ, some may need more iron than the required. Also eat food with vitamin C to help in absorbing iron.
IODINE Iodine is important during pregnancy especially when breastfeeding. Mild/moderate deficiency can
lead to learning difficulties, affect development of motor skills and hearing. It very important to have
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enough iodine, you can supplement yet talk to a practicing dietician or doctor.
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TAKING CARE OF YOUR MORNING SICKNESS This feeling can occur anytime of the day. But eventually settles after three months. Your can eat starchy snacks in between meals to
settle your stomach. Drinking plenty of fluids between meals can help. Always be in an open environment with fresh air and avoid the smell of
food cooking. Always eat small meals at regular intervals.
NAUSEA AND VOMITING
Pregnancy is a time to gain weight, but not too much weight. Therefore , if you losing weight, vomiting or lose your appetite, you should consult your doctor as
soon as possible. Don’t stop eating , try food with different textures( pudding or crunchy cereals) and try different taste (
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sweet, sour, salty or spicy) Pleasant smells can reduce nausea Always stay hydrated( ginger tea or lemonades) Page 12
DINNING OUT DURING PREGNANCY Dinning out can be a problem especially when trying to eat healthy. But selecting a good restaurant with meals that suit your diet plan can help solve the problem. OK, you have selected the restaurant “WHAT 1. Choose lean meats that are baked, grilled or boiled. 2. Add vegetables and whole grain rice. 3. Drink low fat milk as a beverage when possible or orange juice with no added sugar.
TO EAT/ WHICH MEAL TO CHOOSE?” Having decided you still have to get the right food portion. This can be a challenge and you may avoid going out to dine. Here are some
points that can help you to take good decision for you and your baby. I mean a change in scenery can help. It’s best to plan ahead and know which restaurants will cater for you needs.
4. Enjoy a fresh cup of yogurt with small fresh slices of fruits for dessert. 5. Limit food that are fried or prepared in butter or cream sauce.
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Food Aversions Before pregnancy, there must have been foods that you enjoyed , yet the beginning of pregnancy when staring at your favorite meals they were unappealing. This is food aversions, the sight, smell and taste of those foods can lead to nausea. This is caused by hormones in your
body, pregnancy causes hormonal changes. Some other changes may be your senses and your palate. For some women they may withstand eating bland food, while some would prefer challenging flavors like zingy flavors. Some women say that
protein is hard to stomach during the first few months of pregnancy, but protein is very essential, you can try small pieces of meat with green salad to avoid the taste of the meat.
You can try to disguise appealing. some of the other proteins, like adding cheese to omelets, braise beef with spices and starchy vegetables. You can also try to juice your fruits and vegetables if they unPREGNANCYFOODCRAVINGS.COM
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Healthy snacks that you can enjoy between meals or with your meals. BREAKFAST Whole grain cereal with berries, low fat milk/ orange juice OR Hard cooked eggs, 2 slices whole grain toast, cut oranges, tomato juice.
SNACKS Pudding with nuts. Low fat yogurt with fruits Hummus with carrots.
LUNCH Turkey sandwich with lettuce, tomato on whole grain bread, apple OR 1 Slice pizza, salad, watermelon
SNACKS Peanut butter on apples Low fat cheese and crackers Small handful of nuts and raisins
DINNER Chicken, rice and beans, carrots, green salad OR Sweet potato, three bean salad, buckwheat noodles, cucumber
SNACKS Hard cooked eggs with carrots. Whole grain cereals with low fat milk and berries Low fat milk and pear
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BREASTFEEDING Breast milk is the best food for babies. Most women will produce sufficient even if their diet is not perfect. Eat well and stay hydrated. Prena-
tal vitamins have more iron than breastfeeding mothers need. Breastfeeding mothers should consider taking multivitamin min-
eral supplement for non-pregnant women.
Constipation During pregnancy women experience constipation and piles, they are very common. Yet a high fiber diet with fluids can help. Try to enjoy
other foods like whole-wheat or wholegrain breakfast also having pasta and rice. Eat 5 servings per day of fruits and vegetables. Drink
8-10 glasses of water a day or clear fluids. Also try gentle exercise that you enjoy, maybe swimming.
CHOLINE When consumed during pregnancy, choline may promote brain development and memory function early in life. The richest source of choline are eggs, beef liver and chicken liver. Two eggs provide half the recommended daily intake of choline for pregnant women.
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DENTAL PROBLEMS Surprisingly bleeding gums are a symptom of pregnancy. They are triggered by hormones and increased blood volumes which Dental problems can begin in the first trimester and continue to the full term of pregnancy. It is important to maintain healthy teeth and increased calcium intake can prevent bleeding. Sugar intake and sugary foods should be limited, if not avoided. Foods for healthy teeth are
soften the gums making them susceptible to bleeding and infection. Recent studies show that gum disease may lead to premature healthy gums throughout. Strict oral hygiene is an absolute must together with a diet rich in calcium, proteins, and vitamins
births. Gum disease leads to production of chemical and proteins that are said to induce labor.
B,C and D. Low levels of this nutrients can exacerbate the problem. Gum disease can be due to vitamin C deficiency, while
1. Dairy prod- 3. Whole grains and their products ucts 2. All legumes 4. Fruits with vitamin C and dried peas. 5. Tinned salmon and sardines. “...Maintain healthy teeth and healthy gums throughout.�
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DIZZINESS, FAINTING AND HEADACHES
Low blood pressure and low blood sugar levels can trigger headaches or
dizziness. Fainting is not common as dizziness but is caused by
the same symptoms. All these three conditions may be expe-
rienced through the entire pregnancy, but can usually be controlled. Eating small
regular meals can help also healthy snacks, almonds are particularly
good. Try to eat every two to three hours. Maintain your iron intake and vitamin E, which can
help with circulation. Vitamin C is known to relieve headaches, you can eat an or-
ange or vitamin C-rich fruit salad and drink plenty of fluids.
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RECIPE
BEEF STEAK WITH CARROTS AND MINT
For steak: 1 beef top sirloin, lean ( 3 ounce) 1/4 tsp ground black pepper 1/2TBsp Olive oil For salad: 1C Carrots, rinsed, grated 1C Cucumber, rinsed, peeled, sliced 1TBsp Olive oil 2TBsp Fresh mint, rinsed, dried, shredded( or 1/2 TBsp Dried) 1/4 tsp Salt 1/4 tsp ground black pepper 1/2C orange juice 1. For the steak, preheat grill pan or oven boiler on high temperature. 2. For the salad, combine all the ingredients in a bowl and mix gently. Marinate salad for 5-10 min to blend flavours before serving and refrigerate. 3. Season steak with salt and pepper, lightly coat with oil. 4. Grill or boil 2-3 min on each side or to your desired doneness 5. Remove from heat and let cool for 5 minutes. 6. Serve one 3 ounce steak with 1/2 cup of salad. Calories-191; protein 19g; total fiber 1g; carbohydrates 9g; Potassium 452mg PREGNANCYFOODCRAVINGS.COM
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“CALORIES IN THE BREAD BASKET” “It has been proven, that bread basket containing baked bread and bread stick have high amount of calories. The butter used has high calories( 316 calories). If you had around 500kj in the morning plus 316kj in the evening that about 816kj.Therefore, be aware of the bread basket next time you going out!!”
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RECIPE
12oz 1C 1C 11/2C 11/2C 1/4 C 1Tbsp 1Tbsp 1Tbsp 1/4
tsp
CHICKEN CREOLE boneless, skinless chicken breast, cut into thin strips fresh, rinsed, chopped baby tomatoes chilli sauce( look for lowest sodium version) green bell pepper, rinsed and chopped celery, rinsed and chopped onion, chopped garlic, minced ( about 2-3 cloves) fresh basil, rinsed, dried and chopped ( 1tsp dried) fresh parsley, rinsed, dried and chopped ( 1tsp dried) crushed red pepper
1. Spray sautĂŠ with cooking spray. Preheat over high heat. 2. Cook chicken in hot sautĂŠ pan, stirring for 3-5 Minutes. Reduce heat. 3. Add baby tomatoes with juice, chilli sauce , green pepper, celery, onion, garlic, basil, parsley, crushed red pepper. Bring to boil over high heat, and then Reduce heat to simmer. 4. Simmer covered for 10 minutes. Calories 274; total fiber 4g; protein 30g; carbohydrates 30g ; Potassium 944mg.
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RECIPE
1C 1/2 C 2Tbsp 1/4 C 1Tbsp 1Tbsp 12oz
ASIAN-STYLE STEAMED SALMON low-sodium chicken broth shiitake mushroom caps, rinsed, sliced fresh ginger, minced ( or 2 tsp ground) scallions ( green onions) rinsed and chopped lite soy sauce sesame oil (optional) salmon fillet, cut into 4 portions ( 3oz each)
1. Combine chicken broth, mushroom caps, ginger, Scallions, soy sauce and sesame oil( optional) in a large, shallow sautĂŠ pan. Bring to a boil over high heat, then lower heat and simmer for 2-3 minutes. 2. Add salmon fillets, and cover with tight-fitting lid. Cook gently over low heat for 4-5 minutes or until the salmon flakes easily with a fork in the thickest part. 3. Serve one piece of salmon with a 1/4 Cup of broth Calories 175; sodium 208mg; total fiber 1g; protein 19g; carbohydrates 4g; potassium 487mg
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Eating for two? Eat a healthy balanced meal with five food groups and eat for one. During the first trimester , a woman’s energy intake should remains the same about the same as it was prior to pregnancy, which means that extra food is not required. Eat for one, but eat healthy!! In your second and third trimester your energy needs will increase. To meet energy and nutrient requirements during this time , pregnant
women will have to increase their intake of grain foods( an extra 2 1/2 serves per day), and lean meats and alternative ( one extra per day) SUGGESTIONS: A wholegrain sandwich with roast beef, hard boiled eggs A small bowl of pasta with meat or bean sauce A small bowl of stir-fried rice with tofu.
HAVE A LITTLE LUNCH?! PREGNANCYFOODCRAVINGS.COM
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DANGERS OF DIETING DURING PREGNANCY With pregnancy comes weight gain, yet some women fear the weight gain of pregnancy. Some women decide to eat sparingly to avoid putting on body fat. Restricted eating or crash dieting in any
form while pregnant can seriously compromise your health and that of your baby. It’s not recommended during pregnancy.
PREGNANCY DURING ADOLESENCE Pregnant adolescence need more of some nutrients than adult women. The reason being that their also still growing themselves. They may give birth to small infants, as they are competing with the foetus for nutrients. Iron is one of the
nutrient that they need in high amounts, they should get enough iron. Calcium intake is also important , because young women have not reached their peak bone mass, so inadequate calcium can lead to osteoporosis
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developing later in life. 31/2 serves of milk, yogurt, cheese each day to make sure they meet their calcium needs.
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